The following is a guide to the daily training of 20 kilometers of cycling for novices:
1. Preparation stage.
Set a goal: Before you start cycling training, set a clear goal, such as cycling 20 kilometers a day for a month. This helps to stay motivated and focused.
Choose the right bike: Make sure you have a bike that fits your height, size, and riding needs. A proper bike can improve riding comfort and efficiency.
Wear appropriate gear: Wear comfortable, breathable cycling clothing and wear appropriate helmets and gloves. These equipment can improve the safety of the ride and reduce discomfort.
Second, the riding stage.
Warm-up exercises: Perform proper warm-up exercises, such as stretching and simple aerobic exercises, before starting the ride to reduce muscle tension and the risk of injury.
Maintain a stable riding position: During the ride, keep your body steady and lean forward slightly, with your arms straight and your abdomen tightened. This reduces the pressure on the back and improves the stability of the ride.
Controlled breathing: Using deep breathing, air is inhaled deeply into your lungs and exhaled slowly. This helps improve cardio and endurance for cycling.
Maintain a proper speed: Don't go for a high speed at first, but gradually increase the speed of your ride. Maintaining a steady speed gives you better control of the bike and reduces fatigue.
Take timely rest: During the ride, it is very important to take timely rest. Every time you ride for a while (say 5 kilometers or 10 minutes), stop for a few minutes to rest for a few minutes, drink water and stretch your muscles.
3. Closing Phase.
Cooling exercises: Perform proper cooling exercises, such as slow cycling and stretching, after the ride to help the body recover and reduce muscle tension.
Check your bike: Check your bike's condition after each ride, including tire pressure, brakes, and chains. Making sure your bike is in good condition can improve the safety of your ride.
Record and analyze ride data: Use a cycling app or device to record ride data, such as distance, speed, and time. Analyzing this data can help you understand your progress and set more challenging goals.
Replenish nutrition and hydration: It is very important to replenish energy and hydration promptly after a ride. Consuming foods that contain protein and carbohydrates can help the body recover and reduce feelings of fatigue.
Rest & Recovery: Give your body enough time to rest to regain your strength. A good night's sleep and plenty of rest can help you feel your best on your next ride.
By following the above guides, you will be able to carry out the 20km challenge of a novice cycling daily training more safely and effectively. Remember, patience and perseverance are key, and you'll gradually improve your fitness and riding skills over time.